Speed Is Relative: a Newbie Running Into Her Own

Coach Jenny, I just started to get into running a few months ago and I just did my first 5-K, in about 35 minutes. I really like running, or more like jogging really, but I'm just not good at it. I can only do 11-minute miles for about three miles at a time. I feel like a loser. Any advice on motivation and training? - Krista

Hi, Krista. First, congratulations on finishing your first 5-K! You can only run your first race once, and you did so after only a few months of training and in a respectable time too! Speed is relative. True, you weren't the first one across the finish line, but you also weren't the last. You have tremendous potential as this was just your first race the starting point for your future running career.

When I ran my first race, I finished almost last, was beaten by a very nice 72-year-old man AND they announced it over the PA system! My finish time and my place didn't matter to me. Crossing that finish line opened up a whole new world of adventure and gave me the permission to explore other events.

It's all about perspective. Think about where you started when you took your first step. You've improved your endurance and your speed since then and as you move forward, you will continue to improve. Plus, if you run your first race too fast, it is very difficult to run a PR (personal record)! Let yourself grow into running gradually and allow your body and mind to adapt. As you run more races, your body will adapt and be more familiar with the distance and can run faster. Now that you can run three miles, mix up your training program and build on your foundation:

Run a little longer one day per week and add a half mile to your longest distance. Run 3.5 miles once per week for the next 2-3 weeks and then add another half mile and hold for 2-3 weeks. A strong endurance will help you push to run a faster 5K next time.

Run a faster run once per week. Warm up with three minutes of brisk walking, then seven minutes of easy running. Alternate one minute of running at a comfortably hard effort followed by two minutes of easy paced running for a total of five times (15 minutes). Every two weeks, add one more interval until your reach a total of eight times. Cool down by running an easy three minutes and walking easy for three minutes.

The remaining run(s) during the week should be done at an easy, conversational pace—one where you can still talk or hold a conversation. Easy runs balance out the program and allow your body to adapt to the demands of the longer and harder runs.

Alternate your running days with cross-training activities like strength training (yoga, Pilates, body pump classes...), cycling, swimming, and classes at your gym. Your body and mind will recover run after run and you'll keep things fresh enough to continue to progress.

The toughest part of becoming a runner is taking that first step. Having the courage to show up and run a race is an accomplishment that should be celebrated regardless of your finish time. Give yourself a high five and set your sights on the next one. Someday you will look back and realize the significance of your first finish and how it led you on a journey to finding the depths of your inner runner.